9.27.12

A. Work to a moderate 3 repetition snatch balance in 12 minutes (focus on speed and technique).

B. full clean X 10-8-6-4 (tough and unbroken); rest 60 seconds

C. run 800 meters; rest 2 minutes

row 1000 meters; rest 2 minutes

run 800 meters

09.26.12

for time

10-1 ladder

power clean @ 135/95

side bar facing burpee w/a lateral jump

+ 

row 500 meters

09.25.12

A. overhead press @ 60% X 10-8-6-4; rest 60 seconds

B. deadlift @ 55% X 2 X 10 EMOM

C. ring dips X AMRAP-1 X 5; rest 60 seconds

09.24.12

3 rounds for time

run 800 meters

35 wall ball shots @ 20/14

25 sumo deadlift high-pulls @ 85/45

09.21.12

A. front squat (alactic) @ 90% X 1 X 6-10; rest 10 seconds b/t sets

B1. handstand push-ups X AMRAP-1 X 5; rest 30 seconds

B2. odd sets--run 400 meters, even sets--airdyne 90 seconds for distance X 5; rest 90 seconds

09.20.12

"Jackie"

for time

row 1000 meters

50 thrusters @ 45/25

30 pull-ups

rest 10 minutes

for time

for total reps of burpee box jumps

AMRAP in 5:00

run 400 meters

AMRAP burpee box jumps @ 24/20

09.19.12

A. hang snatch (full) X 10-8-6-4; rest 60 seconds (heavy and unbroken)

B. power clean X 2 X 10 @ 55% EMOM

C. ring rows X 10-15 X 5; rest 60 seconds

09.18.12

 2 sets @ 85% of MPE

row 1000 meters
rest 90 seconds
30 push-ups
40 HTF sit-ups
50 squats
rest 90 seconds
2 sets
50 double unders
25 sumo deadlift high-pulls w/ 70/55# kb
rest 90 seconds

09.17.12

A. back squat @ 55% X 2 X 10 EMOM
B1. 6-10 pistols (alternating) X 5; rest 0 seconds
B2. 20 hollow rocks X 5; rest 60 seconds

09.14.12

AMRAP in 10 minutes

5 GTOHs (snatch) @ 135/95

10 toes-to-bar

15 wall ball shots @ 20/14

09.13.12

A. hang power clean @ 85-90% X 1 X 8 EMOM

B. full snatch @ 55% X 2 X 8 EMOM

C. 3 sets

row 250 meters

rest 60 seconds

run 200 meters

rest 60 seconds

09.12.12

AMRAP in 3:00 X 3

7 thrusters @ 95/65
7 burpees
7 pull-ups
rest 6:00 b/t each AMRAP

09.11.12

A. In 14 minutes, work to a heavy 3 repetition deadlift.

B. overhead squat X 10-10-10-10 (heavy); 60 seconds rest --use a challenging weight each set--must be taken from the floor

C. ~10 minutes of rope climbing practice

09.10.12

60 seconds on/ 60 seconds rest @ 85% for each movement

5 sets 

row (meters)

box step-up w/kb @ 55/35

100 meter shuttle (meters)

airdyne (distance)

double unders

09.07.12

A. In 7 sets, work to a heavy single snatch (15 minute cap).

B. power clean @ 75% X 5 X 5; rest 60 seconds--must be touch and go

C. ring dips X AMRAP-1 X 5; rest 60 seconds

09.06.12

perform the following sequence as many times as possible @ 85% of MPE

*under 1 year: 25 minutes

1 year and up: 35 minutes

 

run 400 meters

20 box jumps @ 24/20 (step down)

20 sumo deadlift high pulls @ 85/55

20 burpees (no jump)

row 500 meters

rest 2:00

 

*The prescribed times include rest times.

09.05.12

A. In 15 minutes, work to a heavy 3 repetition front squat.

B. push-jerk X 2 X 10 @ 65% on 45 seconds

C. L-sits--5 hard attempts (not-to-failure); rest 60 seconds

09.04.12

for time

row 1000 meters

4 rounds

12 pistols (alternating/6 each side)

12 pull-ups

run 800 meters

08.31.12

A. run 1 mile @ 85-90%

B. weighted pull-ups X 5 X 5 (increase each set--rest to change weight)

C. split squat X 5 X 3 (5 reps/3 sets) moderate